The light pan-seared salmon fillet is easy and quick to prepare: cooked in a pan without any seasoning, it is delicate, light, and healthy, perfect even for the little ones.
Simple and good!
Fresh salmon, in fillets or steaks, available at the fish market or frozen, is a fish with numerous nutritional properties, with tender and tasty flesh, rich in omega-3 fatty acids.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 5 Minutes
- Portions: 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 2 fillets salmon (thin)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
Tools
- 1 Pan non-stick
- 1 Lid glass
Preparation
For perfectly cooked pan-seared salmon, select thin fillets, not thick ones.
Whether fresh or thawed, take the salmon fillets out of the fridge at least half an hour before cooking.
Wash them thoroughly under running water, allow them to drain in a colander, and pat the residual water with kitchen paper towels.
They need to be very dry.Approximately 3 minutes of cooking over medium heat per side plus a few minutes of resting in the still hot pan with lid.
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Briefly heat the non-stick pan.
Place the salmon fillets on top, skinless side down.
Cover with a preferably glass lid to monitor cooking.
The lid helps avoid salmon fat splatters released during cooking and ensures even cooking.
As soon as the salmon fillets are golden and have changed color halfway through, gently flip them, skin side down, using a lasagna spatula.
Cover again with the lid.
As soon as the skin is golden and the fillets have changed color throughout, turn off the heat.
Ensure the cooking is even, then let the salmon fillets rest, still skin side down, with the lid on for a few minutes.
Even if the skin gets slightly burnt, it’s not a problem.
Uncover the salmon fillets and gently flip them, skinless side up, using a lasagna spatula.
Remove the skin by gently pulling it with kitchen tongs; it comes off all at once.
Before serving, brown the salmon fillets for one more minute per side, gently flipping them, always using a lasagna spatula.
Plate.
Season with coarse salt and pepper.
Your light pan-seared salmon fillet is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes. Here you can find dedicated recipes.
Remember:
• Start the meal with a generous portion of vegetables [raw or cooked];
• A balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• Always prepare it respecting the proportions and combinations indicated in your dietary plan.
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